CROSSFIT
Strength
On Every 2nd Minute For 16 Minutes Perform:
0:00-8:00 – 4 Thrusters (Ascending)
8:00-16:00 – 2 Thrusters (Ascending)
MetCon
30 Wall Balls (W:14/9 M: 20#/10′)
30 Power Cleans (95/135#)
30 Wall Balls (W:14/9 M: 20#/10′)
30 Push Jerks (95/135#)
30 Wall Balls (W:14/9 M: 20#/10′)
30 Calorie Row
River City Strength and Conditioning 